| Location: Lake Orion,MI, Member Since: Dec 28, 2011 Gender: Male Goal Type: Other Running Accomplishments: PRs
16:52 Phillies Charities 5k (2016)
35:52 Beach to Beacon 10k (2015)
58:10 Broad Street 10 Mile (2016)
1:16:02 Philadelphia Rock and Roll Half Marathon (2015)
2:46:54 Philadelphia Marathon (2015) Personal: I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.
(Please note that Strava links might contain blog inappropriate langauge)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.00 | 0.00 | 0.00 | 0.00 | 54.00 |
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| Saucony Kinvara 15 Miles: 9.30 | Saucony Endorphin Pro White Miles: 30.20 | Puma Fast-R Nitro Elite 3 Miles: 7.00 | Saucony Endorphin Pro Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| AM: 9.3 miles, averaged 7:39. HR 146.
Steady aerobic w/ 4' hard toward the end. 5:53 pace.
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| Saucony Kinvara 15 Miles: 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| AM: 7.4 miles on the treadmill, averaged 8:07. HR 133.
Bench presses after. I think I have been a bit too much of a weenie on these, so I tried to lift a bit heavier.
PM: 2 hours 7'. 39 miles @ 18.3 MPH. 214W. HR 130.
4x8' Threshold + Segment Attack
285, 284, 291, 299 (HR 145-150 avg)
Summer basically ends today. I teach at LTU tomorrow, but I am still finishing up my summer class at Oakland. Still much easier teaching one class than the 7 I have upcoming.
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| Saucony Endorphin Pro White Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: 7 miles, averaged 7:24. HR 146.
20' Tempo
6:28 pace @ 161. Effort was around strong half-marathon to 10k pace even though the HR was low overall. I had a different workout planned, but for time efficiency this worked well and I haven't done a continuous outdoor workout in a while.
PM: Off
First day of the semester at Lawrence Tech went fine.
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| Puma Fast-R Nitro Elite 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM: 4.2 miles on the treadmill, averaged 9:25. HR 125.
PM: 2 hours 8'. 38.2 miles @ 17.8 MPH. 197W. HR 137.
Shorted workout. Legs were not feeling it after yesterday, which I should have realized. Started a vo2 workout and it wasn't going to happen, so I defaulted to sweet spot, but after 20' I couldn't be bothered to keep going, so I cursed myself for being foolish, but then just rode endurance home with one attack on the cemetery hill, missing by about 2 seconds.
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| Saucony Endorphin Pro White Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 7.5 miles on the treadmill, averaged 8:00. HR 141.
Just set the treadmill and ran. Took the boys with me to Lawrence Tech as Megan had some chair stuff. Took them to swim and we went to the bike shop to order my mountain bike. Sold my rode bike this week and looking to sell my fat bike this weekend. I will miss the bikes, but I think it is time to move into what I will actually get more use out of.
PM: 5.5 miles on the treadmill, averaged 8:16. HR 133.
A little light-headed, which sometimes happens on a second run when I don't eat enough. Worked through it.
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| Saucony Endorphin Pro White Miles: 5.50 | Saucony Endorphin Pro Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| AM: 9.1 miles on the treadmill, averaged 7:43. HR 149.
11x2' @ ~10k Effort
1' recoveries. 9.3 MPH for the first 10, 9.4 MPH for the bonus rep. I was going to do a subthreshold session, but wanted to work the faster end of things but without burying myself.
PM: 4 miles on the treadmill @ 5.5%, averaged 10:00. HR 136.
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| Saucony Endorphin Pro White Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off.
I was going to do a recovery run in the morning while the boys were watching TV, but decided against it. Didn't feel like running later as it got late fast. Took the boys to the Dragon Boat races on Lake Orion, which was kind of neat.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.00 | 0.00 | 0.00 | 0.00 | 54.00 |
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| Saucony Kinvara 15 Miles: 9.30 | Saucony Endorphin Pro White Miles: 30.20 | Puma Fast-R Nitro Elite 3 Miles: 7.00 | Saucony Endorphin Pro Blue Miles: 7.50 |
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